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5 Shoes that are Hurting Your Ankle Health

5 Shoes that are Hurting Your Ankle Health

by Shearly (SU)

Our feet manage the weight of our entire body for hours at a time, so taking care of your foot and ankles are important. While your ankles are one of the toughest joints in your body, improper care often leads to the motion to become stiff and painful. Caring for your ankles isn’t hard to do, but are your shoes allowing you to care for your ankles properly?

Flip Flops and Sandals

Flip flops are often people’s go-to footwear for warm weather, especially here in Florida where wearing flip flops and sandals aren’t just beachwear, but common for all types of events. However, the problem when it comes to flip flops and sandals stem from the fact that these types of shoes provide inadequate support. This can often lead to pain and disorders such as plantar fasciitis.

Ballet Flats

Ballet Flats, like flip flops and sandals, provide little to no support for your feet. Additionally, new ballet flats are hard to break in and often cause additional sores and blisters around the ankle and toes.

Heels

While we all already knew that heals weren’t the best option for ankle care, some women still wear these on a daily basis. The problem with heels is that they create pressure on the front of the feet leaving you at risk for bunions and other conditions. Heels also constrict our Achilles tendon, therefore, creating an over-extension issue when it comes to their removal.

Platform Shoes

You may think that platform shoes are better for your ankles – after all, they are more comfortable, right? Well no. The problem with platform shoes lays in the height of the shoes; the higher the heel, the higher the risk of ankle instability. Ankle instability could lead to ankle sprain.

Worn-Out Shoes

Remember those shoes you are almost ashamed to wear but you just love too much to throw away? Well those need to go, as they are hurting your ankles. Worn out shoes provide little or no shock absorption, which could make using these painful.

Picking out the right pair of shoes might be difficult for you, but talking to a foot and ankle specialist can make it so much easier. To schedule an appointment with Dr. James Talkington at Florida Sports Medicine & Orthopaedics in Panama City, FL please call us at (850)763-0346 or request an appointment online.



The Best Ankle Care Exercises

The Best Ankle Care Exercises

by Shearly (SU)

We would usually never give a second thought to the complex ankle joints within their feet, unless we have had an injury or condition affecting the ankle. The ankle’s job however, is critical to standing, walking and running. While the ankle consists of three bones, the tibia, fibula, and the talus, it also directly articulates with the foot, which contains an intricate network of bones and joints. Every day, your ankles carry a tremendous stress load, balancing your weight, creating leverage that allows you to step, as well as providing cushioning for movements.

Exercising and caring for your ankles can help you keep them in top form. As with any exercise, be sure to talk to your health care provider before starting any form of conditioning program. Additionally, if you encounter any pain, stop immediately.   

Exercises to Help Condition Your Ankles:

Single Leg Good Mornings - This is a simple, all around ankle exercise that does not require equipment. Start by bending forward while standing on one leg, making sure to maintain the natural position of your spine. Straighten back up to your original position. As simple as it sounds, it can prove to be a challenge if your ankles are weak. Try to do 15 reps, or simply keep going until you feel fatigued.

Balancing Disk - Using a balance disk or wobble cushion (a round inflatable disk, strong enough to sit or stand on while creating an unstable surface), can help you strengthen your ankles. Make sure to properly brace yourself in order to avoid injury, then try balancing yourself on one foot as long as you can. Repeat up to five times for optimum results.

Resisted Eversion with A Band - Fix the band to something sturdy and close to the ground on the inside of your foot. Wrap the other end of the band around your foot. Pull your foot out, to create tension in the band, and then rotate the foot so the sole is facing out. Slowly return to your original position. Repeated ten times is a set. Three sets will provide maximum results.

Single Leg Medicine Ball Toss - For this you will need a partner and a medicine ball. Square off with your partner, and then toss the medicine ball back and forth maintaining balance on one leg. To make it a bit more challenging, try balancing on a foam pad. Try five rounds of sixty second bursts.

If you have an ankle injury or condition that is limiting your movement or causing you pain, you should make an appointment to see a qualified orthopedic surgeon to determine the underlying cause and receive proper treatment. To find out more or to schedule an appointment, please call our office today at (850) 763-0346 or request an appointment online. At Florida Sports Medicine and Orthopedics, we are here to help you heal.


Elbow Injuries Are More Common than You Might Think

Elbow Injuries Are More Common than You Might Think

by Shearly (SU)

Elbow injuries range from as mild as bumping your “funny bone” to as serious as a fracture, or even complete elbow dislocation. While many people might not think of elbows as a common injury location, they are actually quite vulnerable to damage. The most frequent cause of elbow pain is injury, although you may not be able to pinpoint when and where it occurred, because symptoms may take time to emerge.

This is especially true of conditions caused by repetitive motions such as tennis elbow, which is caused by tendons in the arm becoming overworked and inflamed. Although it is often associated with the sports motions of tennis, it can actually be related to any repeated movement that strains the tendons of the forearm.

Anatomy of the Elbow

The elbow joint is a complex hinge joint created by the upper arm bone, known as the humerus, and the two forearm bones called the radius and ulna. The elbow joint allows for both flexion (bending) and extending of your arm. The anatomy of the elbow includes various nerves, such as the ulnar, which is the one responsible for the tingling sensation you feel when you bump your elbow accidently, as well as ligaments (strong fibers that connect bones to other bones) and tendons, which connect bones to muscles.

Elbow pain can also arise from arthritis, bursitis (inflammation of the bursa, or area around the tip of the elbow). Most elbow pain caused by minor injuries and irritation can be relieved by allowing the elbow to rest, using ice to reduce swelling, elevating the joint and taking over the counter anti-inflammatory medications. Some cases are acute and will require more aggressive treatment that may include surgery.

Because it is limited in its range of motion, the elbow is also extremely vulnerable to breaks at the elbow joint. People may injure their elbow during a fall, either by landing on the elbow itself or in an attempt to break their fall. The vast majority of elbow injuries are associated with sports activities such as football, cycling, wrestling, or soccer. Children can also injure themselves in a fall from a trampoline, skateboarding or using inline skates.

Common Elbow Injuries Include:

·       Fractures of the elbow joint

·       Dislocations of the elbow where the bones are forced out of their proper alignment

·       Tendon or ligament strains, sprains and tears

·       Pulled muscles

·       Bruising and other tissue damage

·       Damage to the cartilage of the elbow

·       Tenosynovitis (inflammation of the tendon sheath)

If you have an elbow injury or condition that is causing you pain or limited movement, you should see a qualified orthopedic surgeon to determine the underlying cause and receive proper treatment.

To find out more or to schedule an appointment, please call our office today at (850) 763-0346 or request an appointment online. At Florida Sports Medicine, and Orthopedics, we are here to help you heal.


The Importance of Rehabilitation After Your Orthopedic Surgery

The Importance of Rehabilitation After Your Orthopedic Surgery

by Shearly (SU)

Undergoing orthopedic surgery can be a life-changing experience. You may be able to benefit in ways that you can only imagine now. From dramatically decreased pain to improved function and range of motion, orthopedic surgery can help you get back to the lifestyle you may have thought was gone forever. But really, the surgery itself is only half the battle. In order to heal properly, you may need to continue rehabilitation after your orthopedic surgery, because healing is very much a gradual process.

Spinal surgery, joint replacement, rotator or meniscal tear repairs all respond better with a series of post-operative rehabilitation program. Rehabilitation is also a prime factor in how well you will heal and how much benefit you will eventually gain from the surgery. The importance of rehabilitation after an orthopedic surgery is almost impossible to overstate. Simply put: a program of stretching, conditioning and strengthening can help to dramatically boost positive outcomes. When it comes to your healing, a team approach simply works better. To put it simply, rehabilitation is a necessary part of the recovery process after orthopedic surgery.

Physical Therapy and Rehabilitation Can Reduce Pain

Besides regaining lost function and promoting faster healing, rehabilitative exercises can reduce pain levels over time. Registered physical therapists are often a combination of coach, healer and medial educator. They have completed years of advanced training and know many ways to help you heal more effectively. They will also show you ways to minimize your pain in the process. From ice packs to special equipment, physical therapists know all the tricks to lowering pain and increasing function.

Physical therapists also know how to focus on muscles in the area of the incisions as well as muscles that may have deteriorated due to chronic conditions or injury. They can work to help develop stability in the joints and around the spinal vertebra in order to prevent re-injury. Physical therapists can provide special devices such as TENS units to stimulate muscles and improve tone.

They will teach you specific exercises and certain types of movements designed to condition your body and alleviate any post-surgery pain and stiffness. They will also provide hands on help to patients, as well as answering important health questions.

Good rehabilitative services compliment the excellent work the surgeon performs. From specialized equipment, custom designed rehabilitative exercise programs, to finding workable alternatives for patients who simply cannot perform certain movements – good rehabilitation compliments and enhances the healing process. Successful outcomes don’t just happen on their own. They are much more likely when a well performed surgery is coupled with exceptional support and rehabilitation.

We understand your pain, and you are not alone. Let us guide you along your road to recovery. If you have questions about an orthopedic surgery or the rehabilitation process, or to schedule a consultation to deal with a chronic condition or injury, please call our office today at (850) 763-0346 or request an appointment online. At Florida Sports Medicine and Orthopedics, we are here to help you heal.


Elbow Injury - Funny Bone: Not so Much

Elbow Injury - Funny Bone: Not so Much

by Bevon Findley (SU)

The funny bone, or humerus, is so called because a small tap on the elbow can send a strange tingling sensation shooting up your arm. This is actually due to the location of the ulnar nerve. The ulnar runs close to the surface starting at the elbow and continuing up to the shoulder. When we end up hitting our humerus in the elbow area, that strange and slightly painful feeling may leave us laughing a bit, but not like from a good knock-knock joke; more likely, because it’s a nervous reaction to a strange or uncommon feeling.

The elbow joint itself is composed of three bones. The humerus, or upper arm bone, the ulna, or smaller forearm bone on the same side as your pinky, and the radius, or forearm bone on the thumb side. The elbow is a hinge joint. This means it opens much like a hinge, allowing for extension away from, and flexion towards the body.

The elbow can be broken. This is especially true in contact sports where team members may be running on the field. No matter where the injury occurs, depending on the severity of the break, surgical intervention may be required to reset the bones, repair muscles, nerves, blood vessels and other tissues such as ligaments (which stabilize joints), and tendons (which connect muscle to bone).

Additionally, one or more bones may be dislocated from the socket. If the bones have been moved out of place, surgery is likely so that any bone fragments can be removed and the bones reset. Additionally, if the break is an open fracture, the wound will require cleaning in order to reduce the chance of secondary infection.

Symptoms of a Broken Elbow

  • An obvious deformity of the bone may or may not be present
  • Extreme pain or numbness, decreased sensation or a cold sensation in the hand and fingers
  • Difficulty extending or flexing the joint
  • Swelling of the area around the elbow
  • A popping sound or snap at the time of injury
  • Numbness and weakness of the arm, hand or wrist
  • Tenderness to the touch
  • Bruising and discoloration
  • Inability to rotate the palm inward and outward (where the palm faces the floor or the ceiling)

A Broken Elbow is No Laughing Matter

A broken elbow is a serious injury that requires immediate evaluation and treatment.

Fractures on average, take six weeks or longer to heal regardless of whether the break required surgery or you are wearing a splint. Age is also a factor in the treatment of a broken elbow because elbow stiffness following a break is more likely in an adult than a child. Follow up treatment may require physical therapy, which will promote proper movement and expedite healing and strengthening of the muscles and tendons.

If you, or someone you love has suffered a broken elbow or you have any other questions about sports medicine, surgery, or orthopedics, please contact us today for an appointment with one of our highly qualified orthopedic surgeons. Our doctors have the advanced training and exceptional skills you need to get back to your life, on or off the field. Call our office today at (850) 763-0346 or request an appointment online. At Florida Sports Medicine and Orthopedics, we are here to help you heal!


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